Fish Amandine


In this quick dinner recipe, fresh tilapia fillets are dipped in a buttermilk-panko coating, sprinkled with almonds and Parmesan, drizzled with melted butter and red pepper and baked until flakey. It may sound complicated, but it takes just 20 minutes from start-to-finish!

Prep Time:
15 mins
Additional Time:
5 mins
Total Time:
20 mins
4 servings


  • 4 (4 ounce) fresh or frozen skinless tilapia, trout or halibut fillets, 1/2- to 1-inch thick

  • ¼ cup buttermilk

  • ½ cup panko bread crumbs or fine dry bread crumbs

  • 2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley flakes

  • ½ teaspoon dry mustard

  • ¼ teaspoon salt

  • ¼ cup sliced almonds, coarsely chopped

  • 2 tablespoons grated Parmesan cheese

  • 1 tablespoon butter, melted

  • teaspoon crushed red pepper


  1. Thaw fish, if frozen. Preheat oven to 450 degrees F. Grease a shallow baking pan; set aside. Rinse fish; pat dry with paper towels. Measure thickness of fish.

  2. Pour buttermilk into a shallow dish. In another shallow dish, combine bread crumbs, parsley, dry mustard and salt. Dip fish into buttermilk, then into crumb mixture, turning to coat. Place coated fish in the prepared baking pan.

  3. Sprinkle fish with almonds and Parmesan cheese; drizzle with melted butter. Sprinkle with crushed red pepper. Bake 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork.

Nutrition Facts (per serving)

209 Calories
9g Fat
7g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 4 ounces
Calories 209
% Daily Value *
Total Carbohydrate 7g 2%
Dietary Fiber 1g 3%
Total Sugars 1g
Protein 26g 52%
Total Fat 9g 11%
Saturated Fat 3g 16%
Cholesterol 67mg 22%
Vitamin A 288IU 6%
Vitamin C 3mg 3%
Folate 34mcg 9%
Sodium 302mg 13%
Calcium 70mg 5%
Iron 1mg 6%
Magnesium 50mg 12%
Potassium 414mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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